No Wheat no Worries!
General Overview
Imagine how different your diet would look like if you removed everything that has some form of wheat in it. Most likely the majority of your everyday foods would disappear. No pasta, bread, cookies, etc. Well, this is the average diet of someone with celiac disease. Celiac disease (CD) is a completely endurable disease, yet it poses various limitations in one's food choices. It’s an autoimmune condition that is most commonly known as a gluten allergy. Those with this disease must refrain from eating gluten, a protein found in foods containing wheat, barley or rye. The protein triggers an immune response within the small intestine, which forms antibodies to the gluten antigen. These antibodies tend to damage the lining of the small intestine which is known as the villi. And with this damaged villi, one's ability to absorb nutrients worsens over time. But there’s no need to worry about catching it because this condition is genetic.
What are the Symptoms of Celiac Disease?
Despite CD being completely livable, it can greatly impact your everyday life. Those with CD must refrain from eating foods with gluten, which is actually much harder than you think. Not enough restaurants or dining establishments provide gluten free options making it much harder for those with such disease to eat out at all. There are many side effects from purposefully or accidentally consuming gluten making it a hazardous risk. Some of these effects may include:
- Stomach pain or swelling (bloating) that keeps coming back
- Muscle cramps or bone pain
- Pain in the joints
- Painful, itchy skin rash
- Vomiting
It is also very possible for it to be unknown if one has celiac disease, especially because everyone’s side effects may differ. Some of the common symptoms of celiac disease are:
- Constant Diarrhea or constipation
- Weight loss
- Pale, unhealthy stool
- Anemia (low blood count that makes you feel tired)
- Tingling, numb feeling in the legs
- Missed menstrual cycles
- Infertility
Celiac disease itself is not fatal; however, without being cautious and aware of food choices, this disease may lead to major complications. Because the small intestine is being affected, not enough nutrients are being absorbed (this is an example of malnutrition). This may eventually lead up to stunted growth and development especially in children. Another complication one is at risk of developing is bone weakening due to the malabsorption of calcium and vitamin D can lead to a softening of bones in children and a loss of bone density in adults. If one's gluten allergy is so severe and is not properly taken care of, there is also a chance of developing some form of cancer, specifically intestinal lymphoma or small bowel cancer.
What Should I Eat Then?
Many suggest that those with a gluten allergy MUST refrain from eating bread, pasta, or baked goods, which are generally a good thing to avoid. But with the extensive knowledge and innovations within the nutrition industry, there are many alternatives that still allow one to consume breads/baked goods providing the same satisfaction. Many foods, cooked meals, or baked goods can be made even with removing the gluten so gluten intolerant people can experience the same delicious meals and foods. Recently many gluten free options have been available in public dining environments and are almost identical to the original version. Generally, understanding that the gluten has not yet been removed, the following foods should be avoided for those with celiac disease:
- Gluten contain grains (wheat, barley, rye)
- Breads, crackers, chips (white bread, whole wheat bread, potato bread)
- Certain condiments (soy sauce, barbecue sauce)
- Most baked goods (cakes, cookies, pastries)
- Certain beverages (beer, premade coffee drinks, drink mixes)
But of course there are many variations of these products that are gluten free and making such foods yourself with gluten free ingredients may also be helpful! Certain foods that are enjoyable and are encouraged are:
- Fruits and vegetables (apples, avocados, berries)
- Legumes (red lentils, chickpeas, black beans)
- Animal proteins (eggs, meat, poultry)
- Nuts and seeds (cashews, sunflower seeds, pumpkin seeds)
- Healthy fats and oils (full-fat yogurt, cheese, olive oil)
Despite certain limitations, with the modern knowledge of food, many products can be made gluten free for those with celiac disease. And even if one's symptoms are not as severe, without proper care, compilations may develop over time. More than anything, it is important to understand that celiac disease may look different from person to person and no matter the differing symptoms, one should also remain careful and cautious of the foods they consume.To understand the best diet for yourself, visiting a registered dietitian is the best option to figure out what you should or shouldn't eat.
Holistic Approach
There are no foods (or even medicine) that could fully cure one from having celiac disease; however there are food options and lifestyle changes to make everyday life easier. The holistic approach for gluten allergy is pretty straightforward by forbidding gluten intake but there are specific foods and/or practices that could possibly aid with gut support and dietary deficiencies. Gluten-free whole foods such as fruits, vegetables, lean proteins, and gluten-free grains like quinoa and rice are highly encouraged for they provide the much needed nutrients. Fermented foods like sauerkraut or coconut yogurt can also help reintroduce healthy bacteria to the gut. Because celiac disease makes it more difficult to absorb nutrients, the suggested diet for those with celiac will often contain foods high in nutrients, vitamins, minerals, and most importantly are gluten-free to ensure they receive the nutrients needed. Apart from various diets, the simple act of reducing stress may aid gut health and the immune system. Chronic stress is shown to play a large role in the body, especially the digestive system by slowing down digestive processes to conserve energy. Because of this, it is important to incorporate practices like meditation or yoga that could possibly reduce stress.
If you have any possible idea that this may apply to you or a loved one, speaking to a health care professional is the best choice to identify and mitigate the disease. Educating oneself is one of the most beneficial acts to help oneself or a loved one with celiac disease!